Sorry about the pain, but anyone that plans on getting real speed needs to learn how to do an emergency stop first.

Do three things at once:
apply rear brake just short of skidding,
apply the front brake just short of doing an endo,
shift your weight as far back as possible (over the rear wheel) to prevent an endo and allow you to brake harder on the front brake

Most of your stopping power comes from your front brake even if you brake front and back equally, so the weight shift back is extremely important to prevent the endo.


The other move that you should learn is a step through. I am not sure how well it can be performed on a road bike, but it works well on a mountain bike. If you find yourself doing an endo (due to pothole, rock on trail, getting cut off), keep your upper body up straight, step over the handle bar and make sure you are running as fast as you can when your feet hit the ground.